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ドライアイを予防すれば頭痛が消える!ドライアイを予防する5つの方法

目頭痛

「夕方になると頭痛がする」「パソコンで長時間作業したあとに、頭が重く感じる」など突然の頭痛に悩まされる事ありませんか?特に午後から夕方にかけて肩こりや疲れ目とともに頭痛が起こるようであれば、その頭痛の原因は「ドライアイ」である可能性が高いでしょう。

ドライアイによる頭痛には対処方法があり、ドライアイを予防することで頭痛を防ぐこともできるんです。

頭痛にも様々な種類があり、間違った対処法をすると頭痛を悪化させてしまうこともあります。正しい頭痛への対処法とドライアイの知識を得ることで、嫌な頭痛から解き放たれて快適な毎日を送ることができるのです。

そこで、本記事ではドライアイと頭痛の関係とともに、ドライアイによって引き起こされる頭痛の対処法、そしてドライアイの予防方法について紹介します。頭痛に悩まされている方は是非参考にしてみてくださいね。

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ドライアイで頭痛が起きるメカニズム

仕事目

ドライアイによって引き起こされる頭痛の多くは緊張型頭痛と呼ばれるものです。
緊張型頭痛は、後頭部やこめかみを締め付けられるような鈍い痛みや頭が重い感じがダラダラと続く頭痛です。寝込む程の痛みではありませんが、仕事中に起きると痛みによって集中力が阻害され仕事の効率を下げることになってしまいます。

緊張型頭痛は筋肉が緊張することで筋肉内に乳酸などの疲労物質が溜まり、それらが神経を刺激する事で痛みが生じる頭痛です。ドライアイになると目に負担がかかり、目の周囲の筋肉が緊張してしまい緊張型頭痛を発生させることとなってしまうのです。

では、ドライアイとはどのようは症状なのでしょうか?まずその頭痛の原因がドライアイか判断するためには、ドライアイについて詳しく知る必要があります。そこで次に、ドライアイの症状とともに、ドライアイが原因となる頭痛への対処法を紹介します。

ドライアイの症状

目の表面は涙によって保護されているのですが、ドライアイは涙の量が不足して目にキズがついてしまうなど、目の表面に異常が生じてしまう病気です。ドライアイを単なる目の乾燥と考えている人が多いようですが、ドライアイは病気なのです。

また、その名前の通り、ドライアイの症状というと目の乾きが一番に思い浮かびますが、意外な事に自覚症状として目の乾きを訴える人は少ないのです。ドライアイの症状は実に様々で、多くの人は「目がゴロゴロする」「目が痛い」といったことで初めて眼科を受診しドライアイが発覚するということが多いようです。

以下の症状がある人はドライアイの可能性があるのでチェックしてみてください。

  • 目が痛い
  • 目がゴロゴロして異物感がある
  • 目が充血している
  • 目が疲れる
  • 物が霞んで見える、物が見えにくい
  • 光がいつもより眩しく感じる
  • 目の乾燥

以上のような症状があり、重く頭が締め付けられるような頭痛がある場合は、ドライアイが原因で発生している緊張型頭痛の可能性が高いと言えます。
そこで次に、そのような頭痛が起こってしまった場合の対処方法を紹介します。

ドライアイによる頭痛が起きた場合の対処方法

ドライアイによる頭痛が起きてしまった場合は、まずは目を休ませて、痛みを感じる場所を温めて血流を促すのが効果的です。
次の方法が緊張型頭痛の緩和に効果的な方法です。

  • 目を休ませる
  • 蒸しタオルなどで目を温める
  • 目を閉じて目の周囲を優しくマッサージする
  • 首筋をマッサージする
  • 肩を動かして血流をよくする

以上の方法は、頭が痛くなりそうだと思った時に行うと頭痛予防にも繋がります。肩を動かしたり、ストレッチをしたりといったことはオフィスでも可能なので、仕事中の夕方になると頭痛がするという人は頭が痛くなる前に是非試してみてくださいね。

ドライアイの予防方法

ここまで、ドライアイの症状とドライアイが原因で引き起こされる頭痛への対処方法を紹介してきました。ですが、根本原因となるドライアイを解決しないことには、また同じような頭痛に悩まされる事となってしまいます。そこで、ドライアイを予防する5つの対処法を紹介します。

  • 集中して作業する時は1時間に10分ほどの休憩をする
  • 部屋の湿度を適切に保つ
  • コンタクトレンズの長時間の装用は控える
  • 夜更かしを避ける
  • 目薬を使用する

では次に、これらの予防方法とその理由について詳しく紹介しましょう。

集中して作業する時は1時間に10分ほどの休憩をする

パソコンやスマホなどに集中しているとまばたきの回数が減って涙の量が減少してしまいます。長時間作業をするときは定期的に休憩をして目を休ませるようにしましょう。そのときは、まばたきの回数を意識するようにしてください。また、パソコンを使用して作業する場合は、モニターの位置にも注意しましょう。目から40センチ以上離して、画面が目の位置より下になるように設置してください。

部屋の湿度を適切に保つ

エアコンの利いた部屋にいると、肌が乾燥したり喉がかわいたりすると感じる事がありませんか?そのような環境では目も乾燥しています。加湿器などを使用して適切な湿度を保ち、目に直接エアコンの風があたらないように気をつけましょう。

コンタクトレンズの長時間の装用は控える

コンタクトレンズは涙を吸収してしまうため、裸眼の状態と比べると目が乾きやすくなってしまいます。連続装用は避けてお医者さんの処方に沿った使用を心掛けましょう。目の乾きが気になる場合は、眼鏡を着用した方がいいでしょう。

夜更かしを避ける

人は夜、休むようにできています。そのため、夜は涙の分泌が少なくなります。また電気の光やパソコンの光も目を疲れさせる原因となります。夜はできるだけ目を休ませるようにしましょう。

目薬を使用する

ドライアイを予防するためには、市販の目薬を使用するのも効果的です。パソコンを使った仕事をしている人などは仕事の合間に活用するといいでしょう。コンタクトレンズを装用している方もコンタクト用の目薬を使用する事で目の乾燥を防ぐことができます。

ドライアイは自分で治す努力で治る
石川 秀夫
沖縄自分史センター株式会社
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まとめ:ドライアイを予防して頭痛を防ぎましょう

本記事ではドライアイと頭痛の関係、頭痛が起こった時の対象方法、そして頭痛の根本原因であるドライアイの予防方法について紹介してきました。最後にもう一度、ドライアイの5つの予防方法についておさらいしましょう。

  • 集中して作業する時は1時間に10分ほどの休憩をする
  • 部屋の湿度を適切に保つ
  • コンタクトレンズの長時間の装用は控える
  • 夜更かしを避ける
  • 目薬を使用する

緊張型頭痛の痛みは日常生活に支障をきたす程ひどくはありませんが、それでも毎日続くと気力を削がれてしまいます。慢性的な頭痛で悩んでいる方は、本記事で紹介したことを活用して、ドライアイを防ぎ、嫌な頭痛から解放されてくださいね。もし、頭痛がよくならない、いつもと違った痛み方をする場合は、緊張型頭痛ではない可能性があるので医療機関を受診した方がいいでしょう。

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